Serving Suggestion

Serve with baked tortilla chips and a selection of toppings, such as chopped black olives, chopped onions, shredded lettuce, chopped jalapeño peppers, and BREAKSTONE'S Reduced Fat or KNUDSEN Light Sour Cream. Set up buffet style, dig in and enjoy!

Special Extra

Prepare casserole in foil-lined baking dish, making sure there is enough foil extending over edges of dish to cover and seal. Freeze casserole until firm. Remove from dish; wrap tightly with foil. Place foil-wrapped casserole in freezer-weight resealable plastic bag. Label and date. When ready to thaw, unwrap frozen casserole and return to original baking dish. Thaw overnight in refrigerator, then bake as directed just before serving.

Servings

6 servings

Healthy Living

Low calorie

Generally Nutritious

Diabetes Center

Diabetes Center

Carb Choices: 1-1/2 Carb Choice

Diet Exchange

1-1/2 Starch

2 Meat (L)

1-1/2 Fat

Nutrition Bonus

A good source of iron from the fortified creamy wheat cereal, this tasty low-calorie casserole features the great taste of tamales without all the work.

Nutritional Information

Serving Size 6 servings

AMOUNT PER SERVING

Calories

270

Total fat

9g

Saturated fat

3.5g

Cholesterol

50mg

Sodium

600mg

Carbohydrate

23g

Dietary fiber

4g

Sugars

2g

Protein

23g

% Daily Value

Vitamin A

10 %DV

Vitamin C

15 %DV

Calcium

30 %DV

Iron

45 %DV

* Nutrition information is estimated based on the ingredients and cooking instructions as described in each recipe and is intended to be used for informational purposes only. Please note that nutrition details may vary based on methods of preparation, origin and freshness of ingredients used.

Ratings & Reviews

Ratings & Reviews

Rated 4 out of
5 by
eeaajj2004 from
I added some corn to the meat mix.I added some corn to the meat mix. Also, added a little more cream of wheat so I'd have a dryer mixture. When it was finished baking, I let it set for a few minutes before serving. It was delicious. Next time I'll add some cornmeal to the cream of wheat to give it some more texture and add more salt and pepper.

Date published: 2008-10-23

Rated 4 out of
5 by
gabby_2001 from
I was intrigued by the Cream of Wheat, but it works.I was intrigued by the Cream of Wheat, but it works. I tried the topping mixture before I put it on and I was pleasantly surprised. My husband loved it, but I didn't tell what it was until the end. He was surprised, too. We served it with sour cream. I think I will add Mexicorn next time to finish it off.

Date published: 2006-08-23

Rated 5 out of
5 by
Chefchick11 from
Absolutely loved this recipe.Absolutely loved this recipe. My whole family enjoyed it as well. I used ground turkey rather than beef and added some green onions into the mix as well. It made for a great meal, along with salad, tortilla chips and extra salsa on the side. My family keeps asking me when I'm going to make it again!

Date published: 2007-10-26

Rated 5 out of
5 by
sbw from
This takes more prep work than I usually want to do and it's worth it.This takes more prep work than I usually want to do and it's worth it. I changed the spices a bit for my husband's taste. Don't expect a dry cornbread-like topping. It turns out like what you'd find in a tamale. (I guess that's where the title came from.) You must try this recipe. Just Delicious!

Date published: 2007-03-29

Rated 5 out of
5 by
mnybanker from
My whole family loved this dish.My whole family loved this dish. I followed the recipe exactly garnishing with olives, sour cream, and guacamole. It was excellent! My husband asked if I would consider making it at least once a week.

Date published: 2009-10-07

Rated 3 out of
5 by
chalelle from
The Cream of Wheat was maybe the less attractive portion of this meal.The Cream of Wheat was maybe the less attractive portion of this meal. Next time i would use potates for this Shepherds pie variation. (even tho you wouldn't get the nutritional value of it)

Date published: 2003-01-07

Rated 4 out of
5 by
shugamuffin from
I was worried about the cream of wheat, but it was quite good!I was worried about the cream of wheat, but it was quite good! It was a bit spicy for my kids, but I really liked the black beans. My adult friends liked it and it is low in calories.

Date published: 2006-04-04

Rated 3 out of
5 by
mussman from
Honestly, it was kind of blah.Honestly, it was kind of blah. My husband decided fewer green chilis in the topping would help and some chopped onion and more spices to punch up the ground beef black bean mixture.